What are natural sources of Vitamin B12?

Animal products are the main natural sources of Vitamin B12. Plant derived food is devoid of Vitamin B12. Good dietary sources include egg yolk, salmon, crabs, oysters, clams, sardines, liver, brain and kidney. Smaller amounts of Vitamin B12 are also found in beef, lamb, chicken, pork, milk and cheese.

2. Folate (Folic Acid)

Folate and folic acid are used synonymously. However, there is a slight difference. Folate is what is found in nature. Folic acid is synthetic. It has to converted to folate in the body to be active.

Folate is an important factor in the synthesis, stability, and integrity of DNA. Folate is in particular important for the formation of red blood cells, metabolism of iron and an amino acid, called homocysteine. It is also important for neurotransmitter in the brain and fertility in men and women. It is also important for the neural tube formation in the fetus.

Folate Supplement

If you take medicines that can cause folate deficiency. These are: metformin, anti-seizure drugs (such as phenytoin and carbamazapine), methotrexate, sulfasalazine, triamterene, GERD medicines (such as omeprazole, cimetidine, ranitidine), and tetracycline antibiotic.

4. If you have a malabsorption syndrome such as Crohn’s disease, Celiac disease, chronic enteritis and other malabsorption syndrome.

If you are about to get pregnant, or you are already pregnant.

If you have genetic defect that decreases the conversion of dietary folate into Active folate (5-MTHF). You can choose to have genetic testing for MTHFR. However, if you have elevated homocysteine level, you can presume that you have MTHFR defect. In either case, you need Active folate (5-MTHF) as well as Vitamin B12 and Vitamin B6. You can monitor your homocysteine level to make sure that it comes down with treatment.

Elevated Homocysteine level is linked to increased risk of cardiovascular disease, stroke, dementia, Parkinson’s disease and insulin resistance (1, 2). Studies have shown that Active folate (5-MTHF) as well as Vitamin B12 and Vitamin B6 can lower homocysteine level and may reduce the risk of these disorders.